Genesis Health Clubs Blog

Sweet Potato Black Bean Chili
Monday, October 26 2020 12:08 PM
Categorized In Recipes
With the weather turning colder and the nights getting longer, it is natural to start craving some more filling, comforting foods like traditional beef chili, beef stews, and baked lasagnas. Keeping nutrition in mind sometimes gets left behind, with dishes carrying a high sodium, saturated fat, and cheese content. Sweet potatoes offer that filling and comforting sensation with a whole lot of flavor and sweetness,… Read Article
Chicken Tostadas
Thursday, July 30 2020 1:00 PM
Categorized In Recipes
Ingredients 8 corn tortillas or tostada shells 3 medium tomatoes, diced 4 medium avocados, diced 3 tbsp red onion, finely chopped 1/4 cup cilantro, finely chopped 1 tsp cumin 1 tsp chili powder 3/4 tsp salt Lime, juice of 15 oz can black beans, drained & rinsed 3 cups shredded chicken 1/2 cup feta or Cotija cheese Cooking spray Instructions To make tostada shells, line large baking sheet with silicone… Read Article
Protein Balls
Thursday, July 16 2020 5:26 PM
Categorized In Recipes
INGREDIENTS 1 cup old-fashioned oats 2/3 cup toasted shredded coconut (sweetened or unsweetened) 1/2 cup creamy peanut butter 1/2 cup ground flaxseed 1/2 cup semisweet chocolate chips (or vegan chocolate chips) 1/3 cup honey 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract INSTRUCTIONS Stir everything together. Stir all ingredients together in a large mixing bowl until thoroughly combined. Chill. Co… Read Article
Paleo Brownies
Friday, July 10 2020 1:34 PM
Categorized In Recipes
Paleo Fudge Brownies Ready for some brownies? We are too with these ooey-gooey delicious brownies, which use healthy alternatives you’ll hardly notice! Ingredients Cooking spray 3/4 cup unsweetened cocoa powder 1/2 cup almond flour 1 tsp. baking soda 1 tsp. kosher salt 1/2 cup almond butter 1/2 cup coconut sugar 1/3 cup honey 1/4 cup extra-virgin olive oil 2 large eggs 1 tsp. pure vanilla extract Sea sal… Read Article
Slow Cooker Cinnamon Apple Oatmeal
Sunday, May 31 2020 3:41 PM
Categorized In Recipes
Recipe adapted from The Yummy Life Slow Cooker Cinnamon Apple Oatmeal Makes 7 (3/4 cup) servings Ingredients: 2 apples, peeled, cored, cut into 1/2-inch pieces (2-1/2 to 3 cups chopped) 1-1/2 cups fat-free milk (or substitute non-diary alternative like almond milk) 1-1/2 cups water 1 cup uncooked steel-cut oats 2 tablespoons brown sugar (or substitute maple syrup or other desired sweetener) 1-1/… Read Article
Summer Grilled Vegetable Salad
Sunday, May 17 2020 2:40 PM
Categorized In Recipes
Recipe by Amy Flannegan, Certified Nutritionist   One concern we see a lot in the nutrition world is how to stay interested in and make healthy foods taste great. A lot of healthy, plant-based meals are lacking in the ingredients that trigger our drool-response—melty cheese, fried or greasy foods, and creamy, buttery sauces. As we continue in spring and are brought into summer, try making fresh fo… Read Article
Slow Cooker Turkey Chili Recipe
Thursday, May 14 2020 12:29 PM
Categorized In Recipes
With all the craziness going on, we are definitely craving those comfort foods. Try this lightened up version of traditional chili to put a smile on your face!   Slow Cooker Turkey Chili: Ingredients: 1 tbsp vegetable oil 1 lb ground turkey 2 (10.75 oz) low sodium tomato soup 2 (15 oz) cans kidney beans, drained and rinsed 2 (15 oz) cans black beans, drained and rinsed 1/2 medium onion, choppe… Read Article
Healthy White Chicken Chili
Friday, May 8 2020 5:33 PM
Categorized In Recipes
Healthy White Chicken Chili is a 30 minute dinner with chicken breast, white beans, corn, cumin and yogurt. Easy to make on the stove, crockpot or Instant Pot. Author: Olena of ifoodreal.comPrep Time: 5 minutesCook Time: 25 minutesTotal Time: 30 minutesYield: 6 servings 1xCategory: Soup and StewMethod: Stove, Instant Pot, Slow CookerCuisine: Mexican   Ingredients 1.5 lbs (3 medium) boneless and skinles… Read Article
Healthy Banana Coconut Crumb Muffins
Monday, April 27 2020 3:40 PM
Categorized In Recipes
Perfect for a healthy breakfast or day time snack! Delicious Banana Crumb Muffins Ingredients: 2 cups almond flour 2 tsp baking powder ½ tsp salt 4 medium ripe bananas, chopped 4 eggs 2 tbsp melted coconut oil 2 tsp pure vanilla extract   Crumb Topping: ¼ cup almond flour 2 tbsp unsweetened finely shredded coconut 1 tbsp honey 1 tbsp coconut oil, softened 1 tbsp almonds, chopped … Read Article
Peanut Butter Green Smoothie
Thursday, April 23 2020 11:59 AM
Categorized In Recipes
All you need is 5 ingredients, 6 if you add protein powder. This nutrient packed shake is perfect as a breakfast or snack! If you need a quick and easy option, this smoothie is perfect for you! Find out more amazing smoothies on Fit Foodie Finds     Ingredients 1 Frozen Banana (in place of ice - if not frozen, add ice) 2 Tbs Peanut Butter 1/4 cup of peanuts 1 cup of Unsweetened Almond Milk (star… Read Article
Ground Chicken Tacos
Tuesday, April 21 2020 4:34 PM
Categorized In Recipes
30 minute Ground Chicken Tacos cooked with vegetables and all the fixins in one skillet for a healthy taco family meal. Perfect for busy weeknights and kids love these chicken tacos! Author: Olena of ifoodreal.com Prep Time: 8 minutes Cook Time: 24 minutes Total Time: 32 minutes Yield: 10 tacos 1x Category: Dinner Method: Stove Cuisine: Mexican Ingre… Read Article
Spinach Protein Pancakes Recipe
Sunday, April 5 2020 10:37 AM
Categorized In Recipes
Spinach and pancakes, you ask? Before you go running for the door, consider giving these simple yet nutritiously delicious pancakes a try. Much like a smoothie, the other ingredients quickly hide the taste of spinach, and the same happens with these pancakes. The spinach flavor takes a backseat and you're left with a nice, slightly sweet pancake packed with protein and whatever toppings you desire. Try this re… Read Article
Happy Healthy Recipe from a Nutritionist - Breakfast Bars
Friday, April 3 2020 10:18 AM
Categorized In Recipes
Wanting a better breakfast that will keep you going all day long? Here’s one for you that’s sure to keep you satisfied.This recipe was made by Nutritionist Amy Lemezis, and make about 12 servings. Healthy Oatmeal Breakfast Bars Ingredients: ½ cup vegetable oil ¼ - ½ cup white or brown sugar 1 cup applesauce (no sugar added)  2 cups plain… Read Article
Cinnamon Bun Protein Cookies
Thursday, March 26 2020 2:14 PM
Categorized In Recipes
Ingredients   1 scoop vanilla protein powder 3 T coconut flour sifted 1 T granulated sweetener of choice Pinch sea salt 2 T cashew butter can sub for any nut butter, but cashew is best 1 T pure maple syrup* pinch vanilla extract 1-2 T dairy free milk of choice** 1/2 tsp cinnamon 1/2 tsp granulated sweetener of choice   Instructions   Preheat the oven to 350 degrees. Line… Read Article
5 Simple Post-Workout Snacks
Monday, March 23 2020 3:05 PM
Categorized In Recipes
You might think that reaching for a snack after a workout is counter-productive, but you actually want to feed your body some calories to help replace energy stores in your muscles. A protein snack also helps build and repair muscles that were affected from pushing them during your workout.  Here are 5 great snacks to refuel your body.   Peanut Butter & Banana on Rice Cakes   If you’… Read Article
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